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The Keto diet is well known for being an extremely low carb diet, where the body produces ketones in the liver to be used as energy. Whereas when you eat higher carbs, your body creates glucose and insulin.
- Glucose is the simplest molecule for your body to transform and use as energy so that it would be chosen over every other energy source.
- Insulin is produced to process the glucose in your bloodstream by taking it around the body.
The Keto diet has been practiced since 1920, and is backed up by strong nutrition science and studies. Millions of people all over the world since have richly benefited from following a very low carb diet.
The Keto diet or Ketosis is an excellent way to lose body fat and improve your health. In the process of Ketosis the food intake into the body should be low (fasting), or when the carbohydrate intake is limited. When your body doesn’t have enough carbohydrate available to turn into glucose for energy, your body ends up using its own fat stored for energy. By this process, Ketones are produced from the breakdown of fats in the liver.
There are different kinds of Keto diets, and they include:
- Standard Keto Diet (SKD): this is a very low carb, moderate protein and high fat diet. The diet consists of about 75% fat, 20% protein and only 5% carbs.
- Cyclical Keto Diet (CKD): here the keto diet involve periods of high carb refeeds followed by period of low carb refeeds, it could be a cycle of 5 days of Keto diet followed by 2 days of high carb diet.
- Targeted Keto Diet (TKD): this diet allows you to achieve a specific amount of fat concentration in your body or to meet a required goal. Here you can add high carb diets around your workout.
- High-protein Keto Diet (HPKD): this diet is similar to SKD, but in HPKD more protein is included. So it could be in the ratio of 55% fat, 40% protein and 5% carbs.
However only Standard Keto Diet and High-protein Keto diet have been reviewed at length, Cyclical Keto Diet and the Targeted Keto Diet are typically used by bodybuilders and athletes.
Various studies show that Keto diet has a lot of long term and short term benefits. Nutritionists and health experts postulate that those who eat a low carb, high fat diet rather than a high carb, low fat diet:
- lose more weight and body fat
- have better level of good cholesterol
- have reduced blood sugar and insulin resistance
- experience reduced level in the need to eat ravenously
- have reduced level fat molecules in the blood that causes heart disease
- have significant reduction in blood pressure
- enjoy consistent levels of energy throughout the day
- stay satiated after meal longer with less snacking and overeating
Fitness takes both time and hard work to achieve, and in addition to frequent workouts at utime Fitness Studios, a well-designed food and supplement programme is a must. Designing a diet plan that will help you reach the physique of your dreams is a complicated process, that should be developed under the fundamental principles of health and fitness.
utime Fitness Studios has certified professionals on hand to help you reach your fitness goals and with unique studio designs and 24/7 access, queueing for machines is a thing of the past. Enjoy 24/7 access and a very friendly NO CONTRACT monthly membership today!
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